08.08.18

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GENERAL:

:30 Seconds:

Easy Row

Active Spidermans

Medium Row

Push-up to Down Dog

Faster Row

Air Squats

Modified Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

MOBILITY:

Child’s Pose – :30 Seconds

Pigeon Pose – :30 Seconds Each Leg

Squat Hold – :30 Seconds

REHEARSAL:

1 Round

4 Calorie Row

4 Lateral Erg Burpees

4 Overhead Squats (First Weight)

WOD

Hot Sauce (4 Rounds for reps)

AMRAP 3

21/15 Calorie Row

21 Lateral Barbell Burpees

Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3

18/13 Calorie Row

18 Lateral Barbell Burpees

Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3

15/11 Calorie Row

15 Lateral Barbell Burpees

Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3

12/9 Calorie Row

12 Lateral Barbell Burpees

Max Overhead Squats (135/95)